WOD 10/4/2010

Welcome back Nick!

Daily WOD
5 rounds:
66 ft. Weighted Broad Jump (20/12)
16 KB Snatches (24/16)
16 Push-Ups

Strength Class
A. High Bar Back Squat 31X1 tempo 8-10 reps apply 4-5% solution rest 3 min

B1. Close Grip Bench Press 7-9 reps @40X0 4-5% solution like squats above. Note if you have been training bench currently or a lot in the past talk to trainer about doing fewer reps.

B2. Bent over rows 6-8 reps @30X1 tempo focus on scapular retraction and depression. Increase weight 2-5% from last time. Maintain midline stability.

Metcon
Complete 5 rounds for time of:
Sprint a 20 yd, 40 yd, 20 yd Shuttle Drill
8 Kettlebell Swings 2 pood/20kg
16 Push Ups

*For shuttle drill, start by sprinting 20 yards, change directions and sprint back 40 yards, change direction and sprint back 20 yards through original starting point. Perform 8 Kb swings and 16 pushups. Rest 1 minute and repeat...

Skills Class
Tempo Introduction
Safety Discussion
Back Squat High Bar and Low Bar
2 sets of 5 high bar
2 sets of 5 low bar

AMRAP in 6 minutes
2 KTE
2 Forward Lunges
1 Walking Lunge
2 Backward Lunges

DAILY WOD

Name: KB Wt - WB Wt / Time

Ian: 24kg - 20# / 8:42

John: 16?? - 20# / 9:40

Jenn C: 16kg - 12# / 10:04

Wade: 24kg - 20# / 11:22

(Matt N): 8kg - 10# / 8:03

(Mason): 8kg - 10# / 8:03

(Jarah): 8kg - 10# / 9:19

(Kelly): 8kg - 12# / 9:26

(Laurie): 8kg - 12# / 9:34

(Peggy): 8kg - 12# / 10:09

(Nick): 12kg - 12lb / 10:31

(Justin): 16kg - 20# / 12:24

(Troy): 16kg - 15# / 12:41

[(KJ)]: 12kg - 15# / 13:38

STRENGTH CLASS

Kyle

Chappy

Dr. John

Marc

Corene

Jill

Adam

SKILLS CLASS

Betsy

Debra

Robyn

Angelina

Jeff

Kyle

Marshall

Barbie

Charlie